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Program review Plank challenge prepared according to numerous requests from our loyal readers. This means that training Anna Tsukur has already established itself and grown to love a wider circle of involved people.
Anna Tsukur — the coach from Kiev, which is developing effective programmes for weight loss and body tone. She maintains her own video channel on youtube that already has over 30 thousand subscribers. In their programs Anna uses no extra equipment, all the training is with the weight of his own body and can be done at home.
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Plank challenge from Anna Tsukur for 7 weeks
Plank is one of the most effective exercises with the weight of his own body, which employs the greatest number of muscles. Especially effective you will work the abdominal muscles and the bark, shoulders, arms, back and buttocks. In addition, the plank strengthens the stabilization muscles that support your spine. Regular trims reduce the risk of injury and improves posture.
Strap: how to perform + 45 variants of laths
Anna Tsukur offers 7 short workouts of 8 minutes each, based on planks: plank on elbows, plank on hands, side plank, and their various modifications. One class is a week-long run. The workouts are very simple in structure: you will find 3 or 4 exercises that are repeated 3 or 4 laps (depending on video). Exercises last 30 seconds, then 10 seconds rest and transition to the next exercise.
Plank challenge from Anna Tsukur has a number of advantages:
- Progressing in complexity from week to week.
- Classes last only 8 minutes.
- Accessible and understandable exercises, but very high quality and effective.
- You can perform these exercises without the video, enough to have a timer.
- Very simple workout format.
- A positive and motivating coach.
- The program in Russian!
So, you will find a 7-week training for 8 minutes, need to deal with daily. You can train at any time of the day. Ideally, to run a video of the challenge after the main workout, they will be a great end of your fitness class. But if you don’t do other physical activity, you can carry these videos as a standalone program.
Less training Anna Tsukur is pretty weak visuals and low quality video. But effectiveness of training is no affected.
Video from Anna Tsukur: Plank challenge
Plank challenge week 1
Exercises: hand touch shoulder strap, double touch knee to opposite elbow in a plank, lift the buttocks to plank on the elbows.
Plank challenge week 2
Exercise: turn the body sideways with the rise of the hand in the strap, the case rotation to the side diverting feet in the strap, turn the buttocks to plank on the elbows.
Plank challenge week 3
Exercises: double-tap your knee with your elbow in the strap from the outside climber (step forward foot to the palm), raising the legs in the strap on the elbows.
Plank challenge week 4
Exercises: leg lift up in plank on elbows, the rotation of the body sideways with the outside leg abduction in plank (exercise performed on both sides).
Plank challenge week 5
Exercise: touch the knee both elbows in the strap, abduction feet to the side in the strap on the elbows, walking forward in the strap, punch the hands forward in the strap on the elbows.
Plank challenge week 6
Exercise: turn into the side plank and touch the feet, lift the hips up into side plank, touch knee to elbow side plank on elbows.
Plank challenge week 7
Exercise: buttocks touch the floor with her legs crossed, static plank on the elbows with a raised leg (exercises performed on both sides).
Plank challenge week 8
Most recently, Anna Tsukur has released a new 8-minute, so now the challenge you can perform 8 weeks.
Exercise: pulling the knee alternately to the elbow and the shoulder in the strap, abduction legs back and to the side in the strap at the elbows, pulling Shin by the arm in the strap.
Maybe at first you will not be able to withstand the activity from the beginning to the end. Nothing terrible, every day you will progress and to see the growth of strength and endurance. By the end of the week before moving on to a new level, you certainly will easily be able to run the entire 8-minute entirety.
Is it possible to lose weight with a Plank challenge from Anna Tsukur? Regularly doing these exercises, you tighten the muscles, improve body tone, increase strength and endurance. But for weight loss and getting rid of excess weight is important to eat right during the day, namely, to observe the total daily caloric deficit.
Feedback from our subscriber Natalia:
Other interesting training Anna Tsukur
If you are interested in training Anna Tsukur, you can try other video for problem areas and get rid of excess weight.
1. Brazilian ass: it is safe for the knees (18 min)
2. Effective workout for beginners (23 minutes)
3. To lose weight in thighs (10 minutes)
4. Cardio workout with no jumping and no running (33 minutes)
5. Workout for lower abs (14 minutes)
Always begin exercise with a warm up and end with a hitch. Options from Anna Tsukur:
- Warm-up before exercise (5 minutes): https://youtu.be/pRpqSbxq4xo
- Hitch after the workout (7 minutes): https://youtu.be/rwllzCqo27M
Try the program of the straps from Anna Tsukur – only 10 minutes a day for your slender, strong and toned body. Anna is also actively page on facebook, where periodic conduct interesting challenges for weight loss. Follow her updates on social networks.
See also:
- 10 exercises for weight loss without jumping from Ekaterina Kononova
- Top 20 cardiovascular exercises for weight loss youtube channel Popsugar
Slimming, Stomach, Back and waist